how to lose weight


1.You Can’t Burn Fat Selectively:  Number one WOMEN’S Fitness Tips is you can’t burn fat selectively.The first thing you need to know as a woman is that there’s no such thing as spot fat removal. If you want toned arms or if you want that flat stomach or that thigh gap, it’s all about burning your fat and building a bit of lean muscle mass under that fat.The fastest way to get both these things to burn fat and to build that little bit of lean muscle is weight training.

Most women want to burn fat and the Society we’ve grown up in we automatically associate weight training with bulky bodybuilders and if you tell a woman to take up weight training they’ll think of those bulky women bodybuilders that are not what weight training does to your body. Those women and those bodybuilders are bulky because they’ve injected themselves with testosterone and steroids you do not have either in your system now the one scientific thing you need to know about weight training is that it has different effects on male bodies and different effects on female bodies because males have more testosterone.

They can put on more muscle mass. Suppose I have a twin sister who has the same genetics as me, who follows the same training program and who eats the same food that I do, after a year of training and eating right I’ll probably be super buff thanks to the excess testosterone in my body but she will end up looking like something like just strong beautiful fit looking female body. That’s what you can aim to get by weight training that’s what you need to know as a woman.

Now the one golden rule I follow at BO biceps is that when it comes to something Fitness related do not listen to a single individual listen to a science instead and unfortunately the society that we’ve grown up in all our lives we’ve been told that if you want to burn fat you need to run or you need to swim, we need to do some kind of aerobics. Now that is true don’t get me wrong, cardio activities like running swimming, cycling, aerobics, Zumba help in burning fat but here’s the catch they only burn fat while you’re doing.

The activity weight training, on the other hand, burns fat while you’re doing the activity and in the process of doing the activity because you’re damaging those muscles even when you go home, you’re still burning fat. So when we’re talking about weight training we’re talking about two kinds of bones the active burn that happens while the activity is on and the passive burn that happens even two days after the activity.

When you’re going home and your body is recovering and that’s why weight training is your fastest path to those toned arms and that thigh gap and that flat stomach and every single woman in the world needs to know about this fact science says that weight training is your fastest path to fat loss and your fitness goals. It’s not gonna make you bulky it’s just gonna make you super fit and make you feel super great about how you look.

2.Women Need More Weight Training Than Men Do: Number two WOMEN’S Fitness Tips is Women need more weight training than men. This is weight training related once again but scientifically speaking from a health perspective it’s super crucial for every woman to know this you need to understand that your bodies are built very differently from men’s bodies. There’s a reason men are physically built stronger. they have more muscle mass and more muscle mass translates to a better metabolism and a better metabolism means a higher calorie cap.

Men can eat a lot of food without the fear of getting fat. If a man and a woman eat the same amount of calories the man’s body is going to utilize all those calories much better, it’s gonna fuel all that excess muscle mass but when we’re talking about women the muscle mass is lower and the other thing you need to know is that there are two points in a woman’s life where their bodies start kind of deteriorating a bit but you can prevent this deterioration. So the first point is when women are moving from the early 20 is to them mid-20s that’s when the metabolism of a woman kind of slows down so all that food that you were eating which wasn’t making you fat in your late teens and your early 20s will start making you fat in your mid 20s.

So if you still want to enjoy food weight training is a great solution to this whole problem and the second time a woman’s body starts deteriorating really badly is after the age of 30 and this is something serious after the age of 30 women start losing muscle mass rapidly and the other thing that happens is that the bone density decreases and because of this combination of that bone density decreasing and the muscle mass dropping they’re more prone to injury. The coordination isn’t as good as it was and once again the solution to this is strength training.

When I go to gym and always see the guys in the weight section and all the women are on the cardio machines, which is women just wanna burn fat and they think okay cardio is my go-to and a lot of times you’ll see that the older women are actually taking up weight training because they realized that, okay you know my strength levels are going low and as a woman until you reach that age you don’t value something like strength or muscle mass but it’s all about realizing that you know this is going to happen to your body at some point in the future.

If you are in your early twenties, if you’re in your teams this is the right time to take up strength training forget what you grew up hearing about becoming bulky through weights that are not going to happen to think about your health think about your long-term future.

3.Diet Plan: Number one WOMEN’S Fitness Tips is diet plan. It is now you’ve got to understand that how you look depends primarily on your diet. It depends on the food you select to eat. Now if you’re a woman who’s struggling to reach her fitness goals, if you have that little bit of baby fat and you see all these bikini models or whatever your fitness goals are, if you want to get somewhere you want to burn off that little bit of fat and you’ve bought into all these diet crazes. You bought a lot of diet food and you want multigrain bread and Greek yoga and all these things you need to know that unfortunately, you’re playing the game wrong. Burning off that little bit of excess baby fat isn’t about selecting diet foods or selecting multigrain bread and things like that it boils down to two very basic food items.

If you eliminate these two food items from your life you’ll see a change in days and unfortunately, women all over the world have a tendency for the first item that’s sugar. I talk about sugar a lot, so I’m not gonna get deep into that topic. All you’ve got to know is that in your fight against weight loss sugar is your biggest enemy. You want to keep it as far from you as possible. I know that completely eliminating sugar is a little difficult but your job if you want to burn fat and if you want to reach your fitness goals is to minimize sugar. Once you minimize sugar and you’re able to almost eliminate it out of your diet.

The second step is to eliminate everything processed this includes everything from lays to those Cheerios which are those little you know snacks people eat at tea time two biscuits anything, that’s made in a factory you just want to eliminate it from your diet. It’s got a lot of preservatives, it’s got a lot of dirty carbohydrates, it’s got a lot of dirty fats and it’s keeping you from becoming the best version of yourself and at this point it’s all about priorities, so I know it’s a little bit difficult to eliminate these things. If they’re a part of your lifestyle but it starts with not buying them not keeping those food items at home.

I’m a fitness blogger, how I look has a one-to-one relation with my career. I am supposed to be super serious about my diet and even if I keep these food items at home, it becomes very difficult for me to resist them. But when I don’t buy them at all I see a change in my body in weeks and that’s what you can also do. You feel like oh why am I not losing that stubborn belly fat it boils down to these two simple food items just get rid of them don’t bring them home.

1.How do I not binge eat?

Life’s biggest mystery.Personally, binge eating is a huge issue for me. I really really struggle with binge eating. I always have and is something I still struggle with today I find there is really nothing that anyone can tell you that’s gonna be a quick fix when it comes to binge eating. So one thing that I have found has helped me though is literally not having the food to binge on. So a big question I get all the time is how do I not eat the whole block of chocolate? Don’t buy the whole block of chocolate like that is literally what I do.

If I feel like a treat if I feel like some chocolate but I know I’m gonna eat the whole damn block. I don’t buy the block by like a little bar something small that’s portion control, which is still a good treat but you’re not going to go overboard if you have a pantry full of biscuits and chocolate and sweets cheeses whatever it might be which is the binge food you are going to binge on it. If it’s there so don’t have it in the house, that is the one thing that works for me.

If I don’t have it in the house I can’t binge on it and it’s just self-control. So you need to keep reminding yourself of your goals why am I not binging on that food, how is that gonna make me feel, keep reminding yourself how you’re gonna feel after you binge on that food. You’re gonna feel lousy, bloated, tired, your digestive is gonna be poor, you don’t feel really really crap if you resist it and you don’t binge, you’ll, later on, fill awesome because you’re still got energy. But you will also be like a damn girl, I smashed that I didn’t binge and your mental power will get stronger every single time.

So my number one tip when it comes to binge eating is don’t buy the food. You know you’re gonna binge on and number two focus on your self-control.

2.Weights or cardio which ones that we do?

Do I do weights? do I do cardio? do I do both? That totally depends on your goals. If you like a balanced routine, you might want to do a bit of both. I personally for myself and the majority of my clients of course depending on their goals will prescribe a mix of cardio and weights or resistance training home workouts. You can use your body weight if you don’t have weights.

If you are focusing on predominantly weight loss cardio is an important aspect hit training specifically is incredible for cardio but also do not underestimate the power of a good walk and just getting your body moving so like less cardio which some of you might be familiar with low intensity steady-state so lift and hit cardio great for people that want to lose weight.

But also resistance training is fantastic. So subscribes and some push-ups and things like that are going to go such a long way in helping you build a little bit of muscle which is gonna burn body fat as well and you’ll feel stronger. For people that are really looking to try and gain a serious amount of muscle, you may want to back off on your cardio a little bit.

If you were trying to gain lots of muscle you should back off on your cardio a little bit because you do compromise your muscle when you do too much cardiovascular exercise.

3.How many workouts should we be doing every week?

One two six seven, should I be training twice a day? Again this is goal dependent depends on the individual what are you hoping for. Is it weight loss? I would definitely be recommending at least three to four sessions a week. I would be aiming for four if you have a lot of weight to lose or if you’re really serious, if you’re looking for a serious muscle gain I would be looking at at least five sessions a week hitting those muscles from every angle and really really work hard in the gym or from home.

But overall I definitely think with a healthy body healthy mind at least three to four sessions a week. Is the way to go and yet build on that see how you feel. If you personally love training every day in the gym go for it but make sure you give yourself rest days, as well as rest, is where the magic happens. okay!

4.What qualifications do you need to be a personal trainer?

I know this seems like a weird question to chuck into a frequently asked fitness questions blog. But everybody asks what do I need to be a PT? It’s almost like it’s a really common career now and a lot of people want to have a go at it.
It’s all about being a personal trainer, what to expect what you need is a crap, is it good? do I love it? everything, so if you are keen on being a PT you need is obviously first aid. You also, need a certificate 3 in fitness which will give you the title of fitness instructor that gives you the ability to work in a gym and train groups.
But to be a personal trainer and train clients one-o-one you need a certificate for in fitness. So that’s first aid certificate 3 and certificate 4 they are the absolute basics from there you can get a diploma in fitness, you can study Exercise Science it is endless there are so many different things you can study and so much further education.

5.Will I get bulky if I lift weights?

I once upon a time didn’t know anything about exercise or weights anything at all but whenever I saw an advertisement for a gym or anything to do with weights it was always a really muscly person promoting them or in a photo. So I understand why people have the perception that if you pick up weights you’re going to get bulky! but the reality is that’s just not the case girls let’s say 99% of females do not have the testosterone levels that it would take to build bulky muscle.

Now, this, of course, depends on your definition of bulky but if you’re talking bodybuilder style you are not going to get bulky ladies just by lifting some weights in the gym unless you are taking supplements or eating 3,000 calories a day. To grow that type of muscle lifting weights is going to make your bones stronger, it’s going to make everything stronger.

It’s gonna make you feel amazing you’re gonna build beautiful muscle tone and you will build a little bit of muscle, but you are not going to have guns the size of your head unless you are training specifically for that. It is a lot harder to build muscle than you think, so please don’t stress about trying some weights in the gym give it a go and if it’s not for you if you try it and you hate it you can come back and go out I tried it, I hate it, I’m never doing it, again that’s all right just try.